Week of 1/31/22: Workouts for Tempo, Weight Training, Track, Sat HR/XT, and upcoming events

Hi Folks,

Here’s our plan for the week with key workouts and I’ll be adding bike rides and bike events for those interested in expanding their endurance base.

2/1/22 TUESDAY. TEMPO session. After warm-up mile or so run 6′ Tempo (2′ easy) – 8′ Tempo (3′ easy) – 6′ Tempo (2′ easy) – 5′ Tempo and continue run to finish.

2/2/22 WEDNESDAY. STRENGTH with CIRCUIT and Deadlifts after. 8:15 am at Madison Av Gym at Warren’s.

2/3/22 THURSDAY. SPEED-WORK at a track. After warm-up mile, drills, 6 x 30 meters you’ll run two rounds of:

1000 (200) at 10K GP – 600 (200) at 5K GP – 400 (200) at mile pace

2/5/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS. 8 am at Seminary College, off Seminary Drive; drive up entry road and park in Lot C. Allow time to get in your warm-up run or calisthenics, plus warm-up drill I have posted on a white board.



2/6/22 Sunday. KAISER PERMANENTE HALF MARATHON, GG Park….Large race that includes Panhandle, GG Park and Great Highway.

2/11/22 Friday. Kevin Porter’s 70th Birthday ride. He will start from home and get in about 20 miles by the time he gets to Point Reyes Station. Most of us will start from Rancho Nicasio (RN) about 9 am and ride the 10M to Point Reyes Station; from there we’ll either ride to Inverness or towards Marshall until Kevin reaches 35 miles. Our group can select a comfortable distance to ride with the group and then head back. I’ll head back to RN and grab a bite at the restaurant there.

2/13/22 Sunday. NAPA MUSTARD ride. Yountville. ( our own ride that we did last year) . 9 am. Meet in Yountville Park offering most any distance from 12, 18, 25 or more miles when we start from Yountville and meet at the little Yountville Park at north end of town. Don’t take the first exit into Yountville, but the one at the light after Hwy 29 becomes a two-lane road. (Madison Av). Go right at light, one block, left at Stop sign and you’ll see the small park a quarter mile away; we can park along its perimeter…You can put together most any length course from there to meet everyone’s needs.

After the ride there is a Food Truck (a very good one, I might add!) nearby or our traditional lunch also just a block away is R & D Kitchen restaurant with outdoor seating. They are noted for their unique fried chicken sandwich, pulled port or any items on their menu. ….Right next to R & D is the wide bike path that heads south to the Vine Trail which continues next to the Wine Train tracks all the way to Napa and eventually the master plan is to Vallejo (42 miles); going north you can ride to Calistoga along Hwy 29, then cut over to Silverado at Rutherford and via 128. Once on Silverado you can north or south for any mileage you desire and come back either on Yountville Crossover road or Oak Knoll Av to Vine trail and back.

3/6/22 Sunday. NAPA MARATHON 8 am meet at Yountille’s Park at north end of town; the marathon starts at 7 am in Calistoga on Silverado Trial and goes south to finish at Vintage HS in Napa. What is notable is that Silverado Trail is closed to traffic until about noon: so with the early marathon start, we can bike the course without the stress of car traffic. The half marathon begins at about half mile south of the turnoff for Lake Hennesey and Silverado is reduced to one lane for the runners.